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Athlete Date Sort Location Workout Name Description Results
John Douglas Jr. Torrefiel 09/08/2015 CrossFit Pintados Siberian Dancing Bear 7 minutes.

10 heavy Russian kettlebell swings (Advanced: 32kg, Intermediate*: 24kg, Novice: 16kg)

50 bear crawl

15 abmat sit ups

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 7 rounds		 4 rounds 8 reps
Performed as RX
John Douglas Jr. Torrefiel 08/28/2015 CrossFit Pintados Satellite 7 min AMRAP

Strict chin ups (Advanced: 6 reps, Intermediate*: 3 reps, Novice: 3 reps w/ smallest band)

6 heavy thrusters (Advanced: 52.5, Intermediate*: 35, Novice: 25)

10 Burpees

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2.5 5 rounds		 2 rounds 4 reps
Workout Scaled
John Douglas Jr. Torrefiel 08/25/2015 CrossFit Pintados Time Bomb 2 minutes.

10 single arm overhead squats (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs) Switch sides as needed.

15 ring push ups

then max reps:

20 low/20 high handle sled push (Advanced: 65kg, Intermediate*: 45kg, Novice: 25kg)

2 minute rest, then repeat for one more round.

Score is number of reps performed on the sled. (there and back =2 reps.)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 8 20 reps		 12 reps
Workout Scaled
John Douglas Jr. Torrefiel 08/21/2015 CrossFit Pintados Gangplank 15 min AMRAP

15 deadlifts (Advanced: 125kg , Intermediate*: 85kg, Novice: 62.5kg or you can use approximately 60% of your max deadlift)

then max rounds of:

400m run

12 toes-to-bar

12 push ups

Scaling Guide: 2 5 rounds		 2 rounds 200 reps
Workout Scaled
John Douglas Jr. Torrefiel 08/20/2015 CrossFit Pintados Riptide 6 min AMRAP

5 weighted dumbbell kipping pull ups (Advanced: 45lbs, Intermediate*: 30lbs, Novice: less weight or smallest band possible)

10 one-arm db power snatch left (same)

10 one-arm db power snatch right (same)

15 goblet squats (with same db)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 4 rounds
 2 rounds 3 reps
Workout Scaled
John Douglas Jr. Torrefiel 08/18/2015 CrossFit Pintados Duel at Parking lot 8 min AMRAP

Competing AGAINST your partner

200m run

Back squat for max reps (advanced: 62.5kg, intermediate*:37.5kg, novice: 25kg)

In 8 minutes one person runs 200m while the other person back squats for reps. When the 200m is up, switch places.

Share the rower (always) and barbell (when using the same weight). Barbell must start on the floor (no rack). Keep alternating every time the 200m is done.

Final score is the total number of back squats performed.

Flip a coin if you cant decide who starts on the rower and who starts with the squats.

*Womens As Prescribed weights and reps (Rx)		 8m 00s
Workout Scaled
John Douglas Jr. Torrefiel 08/16/2015 CrossFit Pintados Road Trip For time

15 squat snatch (Advanced:42.5kg , Intermediate*: 30kg, Novice: 16kg kb swing)

800m run

20 clean and jerks (same)

600m run

25 deadlifts (same)

400m run

Scaling Guide: 11 20 minutes		 19m 00s
Workout Scaled
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